Getting to Know Your Inner Critic Part
An IFS worksheet exploring the inner critic's messages, protective intention, origins and an alternative role, with a curiosity rating.
1-page fillable PDF · US Letter (prints on A4) · Internal Family Systems
- Approach / concern
- IFS / Parts Work
- Technique
- Internal Family Systems
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Getting to Know Your Inner Critic Part?
In IFS, the inner critic is usually a manager protecting against vulnerability. Relating to it from Self reduces self-attack and opens dialogue.
Why it works
IFS holds that all parts have positive intentions and that Self can lead the internal system with curiosity and compassion (Schwartz & Sweezy, 2020; Schwartz, 2021).
When to use it
- IFS and parts-informed therapy
- Self-criticism and inner conflict
- Trauma (with pacing)
- Between-session practice
How to use it in session
- Identify the critic’s voice.
- Get curious about its intention.
- Explore origins.
- Ask about alternative roles.
- Rate curiosity.
Clinician tips
- Notice parts that hate the critic and ask them to step back.
- Critics often echo caregivers.
- Pair with self-compassion work.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
Should I try to get rid of my critic?
IFS suggests befriending it instead, so it can choose a less harsh role.
What if I hate my critic?
That’s another part. Ask it to give you some space so you can get curious.
References
Schwartz, R. C., & Sweezy, M. (2020). Internal family systems therapy (2nd ed.). Guilford Press.
Schwartz, R. C. (2021). No bad parts: Healing trauma and restoring wholeness with the internal family systems model. Sounds True.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
